Blueberry Salad with Grilled Turmeric Chicken
This fun mixture of flavors makes for a colorful salad: beautiful blueberries with fresh green lettuce, pure white cheese and bright-orange grilled chicken. From Cooking for Hemochromatosis by Kristina Lewis, ND.
Servings: 4 Servings
Calories: 440kcal
Ingredients
- 1 pound (450 g) chicken breasts, cut into 1-inch (2.5-cm) thick strips
- Salt and black pepper as needed
- 1 teaspoon ground turmeric
- ½ teaspoon curry powder
- 5 tablespoons (75 ml) olive oil, divided
- 4 cups (120 g) coarsely chopped butterhead lettuce
- 1 cup (144 g) fresh blueberries
- ½ cup (60 g) pecan halves
- 2 ounces (58 g) feta or blue cheese, crumbled
Instructions
- Season the chicken with the salt and pepper.
- In a small bowl, make a paste with the turmeric, curry powder, and 1 tablespoon (15 ml) of the oil. Coat the chicken strips in the paste and set them aside.
- Preheat the grill, electric grill, or stovetop grill pan to medium-high heat (400°F [200°C]). Spray it with cooking spray then add the chicken and cook 5 to 7 minutes per side (or 5 to 7 minutes total with a two-sided electric grill) until the chicken reaches an internal temperature of 165°F (74°C).
- Fill 4 salad bowls with the lettuce and coat it with the remaining 4 tablespoons (60 ml) oil, then top with the chicken strips, blueberries, pecans, and cheese.
Notes
Why This Recipe Works for Hemochromatosis
- Maximum 1.6 mg iron per serving.
- Iron is blocked by the:
- phytates in pecans;
- polyphenols in turmeric, curry, blueberries and pecans;
- calcium in cheese and pecans.
- Iron is not enhanced because:
- the vegetables recommended are low in vitamin C and carotenoids;
- this recipe does not use a vinegar-based salad dressing.